BarBend expert reviewer and certified personal trainer Amanda Capritto has this to say about under-desk treadmills. “Because walking treadmills are generally simpler, smaller machines, you can save big bucks compared to purchasing a running treadmill or, say, a luxury treadmill with a TV screen,” she says. Check out all the best ways to save on WalkingPad.

Walkingpad Discount Codes

Walkingpad Discount Codes

Click here to discover all the best deals and discounts from WalkingPad.

Get Discount Here

How to Find WalkingPad Discount Codes (2024)

Looking to burn calories without burning through cash? Some WalkingPad discounts include flash sales, promo codes, and up to 30% off orders of two or more items. Here are five easy ways to save on your WalkingPad with just a few clicks.

1. WalkingPad Flash Sale

A quick look at the Flash Sale page on the WalkingPad website will reveal current discounts on select walking treadmills, standing desks, chairs, and more. This should be your first stop if you’re looking to bring home any WalkingPad products, because you’ll be saving up to $100 right off the bat. On top of those discounts, you’ll often see an additional code at the top of this page — like SUMMER, for example — that can be stacked onto the original discount.  

2. WalkingPad Discount Page

Not to be confused with the flash sale page, the WalkingPad Discount page houses select items eligible for their Buy One, Get One 30% Off WalkingPad deal. Many of these products overlap with the flash sale items, which means you’ll get the original discount, plus another 30% off anything you pair with it.

3. WalkingPad Free Shipping

WalkingPad offers some of the best lightweight treadmills we’ve tested. Plus, chances are that bringing one home won’t require additional shipping costs. Any purchase over $100 is eligible for free shipping on WalkingPad.com. There actually aren’t many products under $100, so most anything you buy on the site will qualify.

4. WalkingPad Promotions

As if a standing deal page, BOGO offers, and free shipping weren’t enough, WalkingPad also runs occasional sitewide promotions. For instance, in honor of their 8th anniversary, WalkingPad offered an 8YEARS discount code. These codes are usually just found on the individual product pages, but seem to be applicable to any item on the site. 

[Related: Are WalkingPads Worth It?]

We’ve also seen unique offers like a social media promotion that awarded a $200 Amazon gift card giveaway. This promotion rewarded one customer who posted an image of their WalkingPad and tagged the company’s official account. Check in on the brand’s social media accounts periodically to see if any seasonal or limited promotions pop up.

5. WalkingPad on Amazon

WalkingPad is a big seller on Amazon and many products in their lineup of walking pads, desks, and workplace accessories are eligible for Prime shipping. Like many products on Amazon, there are also periodic sales and item-specific discounts that can change daily.

When Do WalkingPad Products Go On Sale?

With standing deals pages and discount codes, you can save on WalkingPad any time of year. You can also count on deals — like WalkingPad’s Black Friday sales — around major holidays. To keep tabs on holiday discounts on models like the WalkingPad A1 Pro, WalkingPad R1 Pro, or WalkingPad R2, check out BarBend’s sales pages below.

• New Year’s fitness sales
• Presidents Day fitness sales
• Memorial Day fitness sales
• Fourth of July fitness sales
• Labor Day fitness sales
• Black Friday/Cyber Monday fitness sales

Our Favorite WalkingPad Products

We’ve tried out several WalkingPad treadmills and they are some of our favorites for light cardio while you work. Beyond these walking treadmills, they also offer several models for running, like the WalkingPad X21 Double-Fold Treadmill and WalkingPad X25. Take a look at a few options that our team of certified fitness professionals recommends.

Walking Pad P1 Foldable Walking Treadmill

Walking Pad P1 Foldable Walking Treadmill

The Walking Pad P1 Foldable Walking Treadmill is a compact, foldable treadmill that can be stored under a bed or couch. It features a 47.24-inch deck, 3.75 mile-per-hour max speed, and its unique Foot Speed Control mode lets you adjust your speed by walking on different areas of the deck.

Shop WalkingPad

WalkingPad P1 Foldable Walking Treadmill

Measuring just 5 inches high, the WalkingPad P1 Foldable Walking Treadmill is easy to slide under a standing desk to sneak in some cardio during work. Our team scored both its footprint and portability a 4.5 out of 5, with one tester, a certified personal trainer, rating their workout experience 4 out of 5. “It folds completely in half, and with the attached transport wheels it was pretty easy to move it around when I wasn’t using it,” they say. 

“I’m also giving high marks for assembly because right out of the box it was ready to go — all I had to do was plug it in,” they add, scoring its setup 5 out of 5. “The motor also hits a max speed of 3.74 miles per hour, which is plenty fast for walking.”

WalkingPad C2 Mini Foldable Treadmill

WalkingPad C2 Mini Foldable Treadmill

This impressive under-desk treadmill can be prime for avid walkers and can fold in half for more convenient storage. Plus, the WalkingPad C2 Mini Foldable Treadmill is available in five colorways, giving athletes the unique opportunity to showcase their personality through their fitness equipment.

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WalkingPad C2 Mini Foldable Walking Treadmill

This feather-light treadmill is one of the best under-desk treadmills we’ve tested, weighing in at just 55 pounds. We also like that it folds in half for easy storage when the work day is over. With a top speed of 4 miles per hour, even the briskest of walkers should be able to get their heart pumping. 

Why Choose WalkingPad

While some fitness retailers try to cover too broad a range, we appreciate that WalkingPad stays in its lane: workplace fitness equipment. They offer multiple models of their low-profile walking treadmills to help people stay active during the work day. Their lineup of adjustable standing desks and accessories also support their flagship lineup of walking treadmills. 

When they needed to contact WalkingPad’s customer care team, our tester, a certified personal trainer, appreciated their timely response. “The site says they’ll respond within 12 hours and I found that to be the case when I had to reach out about my remote,” they say, rating the customer service experience a 5 out of 5. Their products consistently earn high marks from both the BarBend team and thousands of satisfied customers online. 

FAQs About WalkingPad Discount Codes

The post WalkingPad Discount Code (2024): Walk This Way to Big WalkingPad Savings appeared first on BarBend.

“Swoly really hit the nail on the head with the amount of creatine they pack into each serving of their creatine gummies,” she says. “Research shows creatine supplements are best absorbed in doses of 3 to 5 grams, and each serving from Swoly provides 4 grams. Plus, they’re low in sugar and gluten-free.” Scroll on to discover how to save on these tasty social media darlings with Swoly discount codes.

Swoly Discount Codes

Swoly Discount Codes

Check out all the best ways to save on Swoly Creatine Gummies.

Get Discount Here

How to Find Swoly Discount Codes (2024)

All it takes to save some cash on Swoly’s popular creatine gummies is a few clicks at checkout. Check out how you can keep a chunk of your hard-earned change with Swoly’s store-wide discount codes.

1. Swoly Subscribe & Save

Commitment-phobes, fear not. Although you’ll need to select “Sub & Save” at checkout to get 30% off your order, you can cancel anytime. No matter how many tubs you want delivered each month, you’ll still get Swoly’s best discount on your whole order. 

2. Swoly Email Registration

If you’re looking to save a bit on your first purchase, you can sign up for Swoly’s email list and they’ll send you a sitewide 10% discount. When you first pull up getswoly.com, a quick pop-up will ask if you want to opt in to their email newsletter for 10% off your first purchase. Registering will also keep you in the loop about future promotions and product updates.

When Do Swoly Products Go On Sale?

While you can capitalize on Swoly’s 30% Subscribe & Save offer anytime, you may also find those delicious gummies on sale around major holidays. Keep an eye on BarBend’s holiday sales pages for money-saving discounts.

• New Year’s fitness sales
• Presidents Day fitness sales
• Memorial Day fitness sales
• Fourth of July fitness sales
• Labor Day fitness sales
• Black Friday/Cyber Monday fitness sales

Why We Like Swoly Creatine Gummies

Our expert reviewer and registered dietitian nutritionist, Chelsea Rae Bourgeois, loves that Swoly Creatine Gummies eliminate the hassle of scooping, mixing, and shaking. “Talk about convenient! Swoly Creatine Gummies pack an optimal dose of creatine monohydrate into each serving, meaning you have one less gritty powder in your supplement stack,” she says. 

Swoly Creatine Gummies

Swoly Creatine Gummies

These gummies boast 4g of creatine monohydrate and come in a delicious strawberry flavor. You do need to chew 5 for a full dose, but they're so tasty, we don't think you'll have any complaints about that. 

Shop Swoly

Although they only come in Strawberry, our tester rated these gummies 5 out 5 for taste. “I think these are dangerously delicious — like, enough to have to keep them away from my kids!” they say.  While you’ll need to pop a few gummines to get your daily dosage of creatine, our tester didn’t mind, saying, “They seriously taste like regular fruit snacks and I’d be happy taking them daily.”

Beyond the appealing taste, Bourgeois scored Swoly’s muscle-building formulation 4 out of 5, with one important callout. “I’m a fan of the 4 grams of creatine monohydrate packed into each serving for this product since research shows creatine supplements are best absorbed in doses of 3 to 5 grams,” she says. “However, I don’t love that it uses artificial flavors and sugar.” 

Between the taste, convenience, and dosage, we think they’re among the best creatine gummies out there.

Why Choose Swoly

Aside from the block tee and university tee in their official website store, Swoly is wholly-focused on one product — their convenient creatine gummies. We appreciate that their formula is gluten-free and gelatin-free, fitting nicely into vegetarian and vegan diets. 

Our team thinks they’re one of the best gummified creatine on the market, plus their customer service earned a 5 out of 5 from our tester. “If you aren’t satisfied for any reason, you can request a refund within 30 days,” they say. “It has to be in the original packaging, though.”

FAQs About Swoly Discount Codes

The post Swoly Discount Code (2024): Save Big on These Expert-Approved Gummies appeared first on BarBend.

Before that happened, we had the chance to sit down with PFAA President Brent Fikowski and Chief Operating Officer Grace Paulus for an hour to learn more about what went into making their demand and gain other insights about the direction the PFAA feels CrossFit needs to take. Here are our five takeaways.

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[Read: Best Pre-Workout Supplements]

1. Why Aim To Remove Dave Castro From the Sport Team Only?

After “numerous conversations,” the PFAA was very careful in its demand, asking that CrossFit remove Castro from its “Sport Team” rather than demanding a full resignation from the company.

• “We’re representing athletes, right, so we’re representing athletes and their needs in the context of sport. So, we’re asking for the removal of Dave Castro from the Sport Team. If CrossFit feels it’s appropriate for him to [continue to] play a role with affiliates and training, that’s their decision,” Fikowski said.

2. Athletes’ Response: “This Isn’t It, Right?”

The PFAA hosted calls on August 19 and August 20 with members, including athletes, coaches, and agents, to inform them of the plan. 

Thirty-five people attended the first call, and 54 were on the second. While athletes were receptive, Paulus also said that a common sentiment was, “This isn’t it, right?”

• Paulus said that the PFAA then “made sure that it was painfully clear” that these are three initial steps. She added that the point of these first three demands is to “get a signal from CrossFit Inc. [that they’re] listening and they’re very willing to collaborate with athletes that make up the sport moving forward. We need to see that sign.”

Fikowski also said he doesn’t expect unanimous agreement.

• “Some may disagree publicly and privately,” he said. “However, there’s strength in all of us hopefully sticking together in a really strong unified group, because in the course of a year, we might have 20 or 30 things we’re pushing for. You might disagree with three of them. But [a cohesive group] is going to be really important to have.”

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[Read: Best Bumper Plates]

3. CrossFit Has Been Unwilling To Collaborate for Years

Last week, Fikowski posted on Instagram, calling CrossFit out on its “pattern of behavior” when it comes to failing to prioritize athletes’ safety. He pointed to numerous occasions in the past where he felt CrossFit failed the athletes.

During our call on Tuesday, he provided the Morning Chalk Up with examples of when CrossFit showed complete disinterest in listening to athletes and, ultimately, complete disrespect of the athletes’ concerns and feedback.

• Fikowski said: “In 2020, I was frustrated by a lack of consistency in approved attire allowed at competitions like knee sleeves. I asked CrossFit, ‘Do you want me to draft some rules?’ They were laissez-faire [and] didn’t want to commit to using them. I thought, ‘Screw it, I’ll do it anyway.’”

So Fikowski found rules from other sports to use as precedent and created a guide that applied to CrossFit.

• “To my surprise, they added most of my recommendations into the 2021 rulebook. Success,” he said.

At the 2021 CrossFit Games, however, they did not actually enforce the rules.

• “So prior to the 2022 Games, I emailed a PDF that could be printed, showing the main areas to look out for,” Fikowski said. “It could be placed in the warm-up area, and when we receive our ankle chip timers, an athlete control member could quickly check athletes for approved equipment. That was not done in 2022. I tried again at the 2023 Games, and it wasn’t done.” 

He “didn’t bother” emailing them again before the 2024 Games.

• Fikowski explained that if something as simple as that is difficult for CrossFit to take action on, then you start to lose trust.

The second example Fikowski gave happened on Thursday of the Games, in the hours after Ðukić. 

• After multiple hours of discussions between athletes, coaches, Dave Castro, and the CrossFit Sport Team to determine how or if the 2024 CrossFit Games would continue, Fikowski approached Castro and said: “‘It is not reasonable to label this as a decision made in collaboration with athletes […] CrossFit needs to take ownership for this decision to continue this competition.’ And [he] looked right at me and agreed in front of the room full of attendees.”

The next day, on the opening of the CrossFit Games broadcast, Castro reported that in an email survey of the athlete field, 78 percent wanted to compete. After some further discussion with sideline reporter Mike Arsenault, Castro said: 

• “I’ll finish here; all of this was decided with [the athletes’] input. Ultimately, we made decisions that a lot of people won’t be in 100 agreement with, especially because of […] their grieving and there’s a lot of people grieving. But I feel like the process and the steps we took in getting to this point was the best process we could do in the condensed timeline and the tragic moment to get the most voices, get their voices heard.”

Ultimately, these past experiences with CrossFit led the PFAA to feel that they had no other choice but to publicly announce their demands to CrossFit on Tuesday. 

4. Why Target Dave Castro?

When asked why they only asked for Castro’s removal rather than the entire CrossFit Sport Team or even CEO Don Faul’s resignation, Paulus explained that some people had raised this sentiment, as the culture of a group cannot be held by one person. 

• But through their multiple discussions around the topic, the feeling was “culture is set from the top.” And Castro, the face of the Games in some ways, is clearly at the top.

However, she reiterated that this demand is “the first point amongst many.” If CrossFit responds the way they hope they do, it will send the PFAA “the most powerful signal” that CrossFit is listening and taking them seriously.

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A post shared by Brent Fikowski (@fikowski)

[Read: Best Weightlifting Belts]

5. Calling For an Independent Safety Advisor

One of the PFAA’s other demands to CrossFit was that “CrossFit creates an independent safety team to liaise with the PFAA on an ongoing basis.”

Fikowski elaborated that this safety team needs an individual “with a high degree of knowledge and experience” regarding athlete safety, with veto control over the initial writing of tests and on-site final approval. (Fikowski believes these decisions will likely revolve around weather concerns, such as air temperature, air quality, slippery surfaces, or swim water cleanliness.)

Second, this health and safety officer needs to be independent of CrossFit and any brand partnerships so there’s no conflict of interest.

Fikowski reiterated that the athletes understand there’s a certain amount of risk inherently involved in being a CrossFit athlete.

• “We’re not looking to do burpees in bubble wrap,” he said.

That being said, they’re also not willing to have a “full disengagement with the culture of safety.”

Featured image: Carlos Fleury

The post 5 Key Takeaways From Our Call With the PFAA About CrossFit Safety appeared first on BarBend.

Bumstead smashed a set of 150-pound incline dumbbell bench presses during a recent workout with his personal coach, Hany Rambod, as the calendar inches toward the biggest night in bodybuilding.

Chris Bumstead 150LB Incline Dumbbell Bench Press

Bumstead posted his top set on Aug. 20, 2024, on social media. Let’s look at the set and see what we can learn from it — once we pick our jaws off the floor.

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A post shared by Hany Rambod (@hanyrambod)

[Related: Best Whey Protein Powders for Bulking]

We count 11 repetitions with 150 pounds on the incline dumbbell bench press. That’s one spectacular lift for a bodybuilding chest workout, particularly while Bumstead wades deeper into an aggressive calorie deficit. Here’s what you can take away from this set: 

Calorie deficits do not impair your ability to lift heavy or increase strength. At least, not until you are extremely deep into a cut like Bumstead will be in the final 4-6 weeks of his Olympia prep. In fact, you should make more of an effort to lift heavy when you’re cutting.

• Studies show that calorie deficits can impact muscle but shouldn’t affect maximal strength nearly as much, if at all (1).
• Lifting heavy can help preserve muscle better than lower-intensity training. (2)

• According to some literature, verbal encouragement can positively influence maximal strength and endurance (3), and if you’re lifting ultra-heavy for a high-rep set as Bumstead did, you’ll need both.
• Rambod cued Bumstead to slow down his eccentric on the final rep. Stacking more time under tension while the muscle stretches is fantastic for hypertrophy. (4)

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A post shared by Chris Bumstead (@cbum)

[Related: Best Pre-Workout Supplements for Hypertrophy]

Rep ranges do not matter for hypertrophy; proximity to failure does. Eleven is a peculiar number of reps to see in a workout. Bumstead likely didn’t have that number in mind when he started. He may have wanted 10 or 12, but regardless, effort matters much more than an arbitrary number. Your muscles can’t count. 

• Contemporary data shows you can build muscle across a wide range of reps, generally between 5 and 30, as long as you work in reasonable proximity to failure. (5)

Big lifts like Bumstead’s 150-pound incline dumbbell bench press are awe-inspiring, but that doesn’t preclude them from being educational. You can learn a lot by watching the pros closely — with less than two months until the “O,” we bet that Bumstead will keep putting on clinics as he approaches his peak. 

More Bodybuilding News

• Why Chris Bumstead Can’t Build More Muscle
• Jay Cutler’s $50,000-per-Year Bodybuilding Diet
• Phil Heath’s “Three Ts” for Bigger Arms

References

1. Murphy C, Koehler K. Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression. Scand J Med Sci Sports. 2022 Jan;32(1):125-137. doi: 10.1111/sms.14075. Epub 2021 Oct 13. PMID: 34623696.
2. Wyckelsma VL, Levinger I, McKenna MJ, Formosa LE, Ryan MT, Petersen AC, Anderson MJ, Murphy RM. Preservation of skeletal muscle mitochondrial content in older adults: relationship between mitochondria, fibre type and high-intensity exercise training. J Physiol. 2017 Jun 1;595(11):3345-3359. doi: 10.1113/JP273950. Epub 2017 Apr 23. PMID: 28251664; PMCID: PMC5451733.
3. Engel FA, Faude O, Kölling S, Kellmann M, Donath L. Verbal Encouragement and Between-Day Reliability During High-Intensity Functional Strength and Endurance Performance Testing. Front Physiol. 2019 Apr 25;10:460. doi: 10.3389/fphys.2019.00460. PMID: 31073290; PMCID: PMC6497006.
4. Pedrosa GF, Lima FV, Schoenfeld BJ, Lacerda LT, Simões MG, Pereira MR, Diniz RCR, Chagas MH. Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. Eur J Sport Sci. 2022 Aug;22(8):1250-1260. doi: 10.1080/17461391.2021.1927199. Epub 2021 May 23. PMID: 33977835.
5. Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075.

Featured Image: @cbum / Instagram

The post Chris Bumstead Demolishes 150-Pound Incline Dumbbell Bench Press Ahead of 2024 Olympia appeared first on BarBend.

“After last Olympia (2023), I was contemplating sitting out to try to get closer to my weight cap,” Ruffin wrote in part of his statement. “The elbow injury basically solidified that decision.”

Ruffin shared that the weight cap for his height is 187 pounds. He usually weighs in at around 170 pounds. He is one of the original athletes from the first Classic Physique Olympia show in 2016. He finished ninth that year to inaugural champion Danny Hester. Ruffin has placed as high as second twice to Chris Bumstead in 2020 and 2021. Ruffin ranked fifth at the 2023 Classic Physique Olympia in Orlando, FL, when Bumstead won his fifth championship.

Ruffin qualified for the 2024 Olympia in November 2023, winning the Sheru Classic India Pro show in Mumbai, India. He has not competed in the 2024 season, hoping the extended time off could help him prepare for the 2024 Olympia. 

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A post shared by Terrence Ruffin | Online Coach (@ruff_diesel)

With Ruffin out of the running for the 2024 Olympia, that leaves a top-six position open for another contender to take advantage of. Bumstead is the clear favorite to win his sixth title for many experts. Still, other contenders include 2024 Arnold Classic Physique champion Wesley Vissers, two-time Arnold winner Ramon Rocha Querioz, two-time Olympia winner Breon Ansley, and the popular Urs Kalecinski.

Being able to play around with 17 pounds, I hope to bring something truly incredible next year.

Ruffin’s absence from the 2024 Olympia means he must qualify for the 2025 Olympia. The qualification rules for the 2025 Olympia season have not been announced as of Aug. 21, 2024. However, Ruffin feels confident that he not only can requalify but fare well with the extra size he intends to put on.

More Bodybuilding Content

• Take a Tour Through Wesley Vissers Vintage Gym
• Exercise Scientist Dr. Mike Israetel Explains How To Squat For Quad Growth
• 7x Mr. Olympia Phil Heath Uses the “Three T’s” For Bigger Arms

Featured Image: @ruff_diesel on Instagram 

The post Terrence Ruffin Will Miss the 2024 Classic Physique Olympia appeared first on BarBend.

On Aug. 18, 2024, Vissers offered a virtual tour of his meticulously designed gym, confidently stating that it’ll revolutionize his training.

[Related: 7x Mr. Olympia Phil Heath Uses the “Three T’s” For Bigger Arms]

Vissers’ Vintage Gym Setup 

Vissers reveals that 10 gym80 machines were added to his Vintage Gym, which he describes as a vintage bodybuilding gym.

This will totally change the prep for this Olympia and the future competition.

Acquiring the equipment required significant planning. Vissers cut out pictures of the equipment from a gym80 magazine and spread them on the floor to help him understand how he wanted everything set up.

‘You’ve got to figure out beforehand how many square meters to add with the new floors, how many machines fit in there, and how do you configure them so they fit together as well and put them a bit in a logical order so you don’t have arms and legs and chest and back all in a chaotic manner,” said Vissers.

Wesley Vissers’ Leg Workout at the Vintage Gym

Vissers is committed to rigorous leg days 10 weeks out from the 2024 Olympia. Here’s a list of his leg exercises that he tests on his new equipment: 

• Machine Seated Calf Raise
• Machine Nordic Curl
• Machine Free Squat
• Machine Leg Press
• Machine Lying Leg Curl

Machine Seated Calf Raise

Vissers begins his leg training with seated calf raises. He prepares the machine, positions himself, and adopts a neutral grip to grasp the support for enhanced stability. He prefers this machine over his previous one, noting the latter was a less reliable, cheaper model.

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A post shared by Wesley Vissers (@wesleyvissers)

Vissers enjoys the sturdiness of his new machine and likes how he can move through his full range of motion without the weight plates touching the ground. Additionally, the equipment doesn’t hurt his quads because of its thick padding.

Machine Nordic Curl

Vissers describes this machine as a perfect match for his half-Norwegian heritage. Vissers performs this exercise with slow, controlled eccentrics, highlighting the importance of the stretch for muscle growth. (1)

“Normally, I would have to go crazy in a leg curl to feel half of what I’m feeling now. This is going to be a big difference,” described Vissers. “Of course, during the prep, you can build a lot of muscle, but you can maintain it better this way and get those cuts to showcase on the stage.”

Machine Free Squat

Vissers introduces his latest equipment innovation, the free squat with back support. He selected this machine for its unique advantages over traditional options like the leg press, hack squat, and conventional squat, offering more range of motion, stability, versatility, and sturdiness. 

“Research says that you build more muscle in the stretch. The builder that engineered this machine thought about that. Whether you want the weight to be difficult at the top or the bottom is your choice, but I prefer the bottom to be heavier for maximum results,” said Vissers. 

Machine Leg Press & Machine Lying Leg Curl

Vissers takes to the leg press machine, where he appreciates the machine’s angle and the plate’s alignment with his ankle movement. Vissers executes multiple unilateral sets on the lying leg curl, concluding his leg day.

Vissers’ Upper Body Building Machines 

Vissers showcases some of the other equipment he acquired for his upper body, including:

• Chest Press Machine (has an inbuilt drop set function)
• Triceps Dip Machine
• T-Bar Row
• Preacher Curl Machine

Vissers reports an excellent workout, absent aches or pains. As he prepares for the 2024 Olympia, he eagerly incorporates leg extension and curl machines with his new equipment into his training.

Reference

1. Hody, S., Croisier, J. L., Bury, T., Rogister, B., & Leprince, P. (2019). Eccentric Muscle Contractions: Risks and Benefits. Frontiers in physiology, 10, 536. https://doi.org/10.3389/fphys.2019.00536

Featured image: @wesleyvissers on Instagram

The post Take a Tour Through Wesley Vissers’ Vintage Gym appeared first on BarBend.

The global CrossFit community is known for uniting and supporting one another, even in the most challenging times. 

Whether it’s a workout in a class, a local competition, or the Games, CrossFitters are renowned for their unwavering encouragement — often cheering on the last person to cross the finish line with more enthusiasm than the first.

• This year, however, that encouragement and support has taken on a deeper meaning. The tragic loss of one of our most beloved members, Lazar Đukić, has brought the global CrossFit family even closer together, highlighting the strength of our shared bonds. 

As a tribute, we at Morning Chalk Up re-posted a workout on Friday, August 9, celebrating Lazar’s life and honoring his memory. 

The workout, thoughtfully programmed by Ðukić himself in July 2022 as part of our “Workout of the Week” series, is now a powerful symbol of the love and unity that define our community.

• Since we pinned it to the top of our Instagram account, we’ve been overwhelmed by the outpouring of love from CrossFitters worldwide. 

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[Read: Best Bodyweight Exercises]

People from all over the world have shared photos and videos of themselves completing the workout as a tribute to Ðukić, and many gyms have incorporated it into their daily classes, turning it into a global movement of solidarity. 

CrossFit East Nashville exemplified this spirit by gathering its members to participate in the workout. 

• “This morning, as a gym, we have the privilege to honor him, honor his life, by doing this workout,” they shared. 

They began with a minute of silence, a shared pause for gratitude and respect, embodying the unity and love that are at the heart of CrossFit.

Many other names have joined the list:

• Camilla Salomonson Hellman, CrossFit Games athlete, posted a video of her doing the workout.
• Marius Verite and Carlos Bown, photographers and videographers who were working at the Games, have both posted their workouts on social media.
• The Progrm, CrossFit Nordic, CrossFit Mill Street, CrossfitA4, CrossFit Convergence, and many more have dedicated their programming and daily classes to Lazar’s memory. 
• Travis Mayer shared an emotional video of him and his Training Think Tank community taking on the workout. 
• Street Parking’s Julian and Miranda Alcaraz shared a video of them completing it along with media creator Salvi Villanueva.
• Games athlete Fee Saghafi invited her Jacksonville, FL, community to join her as she coached the workout at Tailwinds CrossFit. 
• Wodproofapp uploaded the workout to their app and shared this sentiment: “This WOD is a tribute to his strength, spirit, and the passion he brought to every challenge.”

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A post shared by WODProofapp (@wodproofapp)

[Related: Powerbuilding Workout Routine]

If you or your gym chooses to complete the workout, be sure to tag @morningchalkup on Instagram so we can feature you. 

More on This Story

• CrossFit Community Looks to Athletes on Social Media, Aims to Connect With Đukić Family
• “He Was There, Then He Was Gone”: Former Lifeguard Gives Eyewitness Account of Lazar Đukić’s Death
• “You Loved the Sport That Didn’t Love You Back”: Luka Đukić Comments on Brother Lazar’s Death

Credit: @wodproofapp @scotty.free

The post A Workout Programmed by Lazar Ðukić Is Now a Global Tribute to His Memory appeared first on BarBend.

While numerous online resources teach proper squatting techniques, they often prioritize strength development rather than hypertrophy. Squatting for muscle growth requires a different approach than squatting for strength.

[Related: The 8 Worst Exercises for Strength, From the “Impractical” to the “Stupid”]

1. Overall Posture

Israetel advises maintaining a tall chest, retracted scapula, heels positioned shoulder-width apart, and toes pointing outward throughout the entire squat. For comfort, drive the knees outward during the descent. 

As soon as the bar hits your back, walk it out and set up. Until the last rep; all these things [should] be true at all times.

2. Hip Movement

Initiate the descent by pushing the hips back as you bend your knees. Neglecting hip flexion can cause the heels to lift off the floor, potentially hindering force generation.

3. Breathing and Bracing

Inhale and brace your core as you initiate the squat, ensuring the chest and ribs remain elevated, not depressed. Israetel advises against pushing the ribs down unless strength gains are the primary objective. 

4. Knee Travel

During the descent, allow the knees to travel as far over the toes as possible while keeping the heels on the ground. 

More knees go over toes, more quad hypertrophy…your quads are exposed and fully stretched at the bottom.

[Related: The Only 4 Leg Exercises You Need To Build Quads and Hamstrings]

[Related: Training in the Stretched Position for Muscle Growth: Experts Explain Why It Works]

5. Descent Speed

Employ controlled negatives, taking two to five seconds to lower to the bottom position. This approach eliminates momentum, increases time under tension, improves mind-muscle connection, and limits injury risk. (1) 

6. Breathing During Descent

Take short breaths throughout the descent through slow eccentrics for adequate oxygen intake and to prevent premature fatigue.

Do little pulse breaths to keep the oxygen coming and the carbon dioxide flowing out of your body.

[Related: Fight Dirty Against Fatigue, How Breathing Is the Key to Performance]

7. Bottom Position

To load the quads, maintain an upright torso as you reach the bottom of the squat. This can feel counterintuitive and challenging, so practice consistently. 

8 & 9. Pause at the Bottom & Concentric Movement

Implement a one to two-second pause at the bottom to eliminate the rebound effect during the amortization phase. “It slightly increases your safety and reduces injury risk,” adds Israetel. 

Quickly and athletically, push to the starting position, but avoid exerting maximum force.

10. Breathing During Ascent

Breathe out and breathe in at the top to reset and prepare for the next repetition. These techniques are not optimal for lifting as heavy as possible. However, they promote superior quad hypertrophy compared to techniques focused primarily on strength gains.

More Training Content

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• The Only Bulking Workout Plan You Need to Build Muscle ASAP

References

1. Burd NA, Andrews RJ, West DW, et al. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012;590(2):351-362. doi:10.1113/jphysiol.2011.221200

Featured image via Shutterstock/chomplearn

The post Exercise Scientist Dr. Mike Israetel Explains How To Squat For Quad Growth appeared first on BarBend.

Below is a glimpse of his first day of the radical dietary change:

[Related: Mitchell Hooper Critiques Eddie Hall’s “16,000-Calorie” Strongman Diet]

What Is in Eddie Hall’s 8,000-Calorie Carnivore Diet?

Hall switched diets because he’d been eating without restraint for months and had gained weight. He now weighs 168 kilograms (370 pounds) and plans to get his body fat percentage back in check by limiting his diet to organic meat and eggs.

“I’m going to eat nothing but meat and eggs for the entire day,” Hall states. “…everything I’m eating is organic. In the diet, I can’t have fruits, vegetables, nuts, carbs, and sugars.”

Hall previously tried a keto diet but didn’t adhere to it. He plans to commit to the carnivore diet for three months, and this is the beginning of that journey. Hall emphasizes his goal of consuming 10 liters of water daily. He supplements with a scoop of his preferred hydration powder to his drink.

“The most important elements of my day is getting fluids in and staying hydrated,” said Hall. “It’s full of essential electrolytes, such as magnesium, sodium, and potassium.”

Hall outlined the advantages of the carnivore diet:

• Better Sleep
• Weight Loss
• Increase in energy

Breakfast

• Calories — 1,529
• Protein — 106 grams
  • 100 grams of organic smoked pack of salmon: 152 calories, 22 grams of protein
  • 300 grams of cottage cheese: 280 calories, 30 grams of protein
  • Five scrambled eggs: 250 calories, 30 grams of protein
  • 500 milliliters of full-fat milk: 375 calories, 18 grams of protein
  • 50 grams of butter: 372 calories

Hall can’t have carbs, so he has to increase his calories via fats. Following breakfast, Hall consumes greens, fiber, mushrooms, glutathione, and vitamin C, with a scoop of Big D pre-workout.

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“We’ve got general health tablets full of vitamin D, Omega-3s, turmeric, magnesium… different kinds of multivitamins and minerals,” said Hall. “That’s big with the carnivore diet because you have no fruits and vegetables. You’ll lack vitamins and minerals.”

Lunch 

• Calories — 2,471
• Protein — 162 grams
  • 400 grams ribeye steak: 1,100 calories, 96 grams of protein
  • Eight Eggs: 560 calories, 48 grams of protein
  • 500 milliliters of whole milk: 375 calories, 18 grams of protein
  • 50 grams of butter: 372 calories

Dinner 

• Calories — 1,983
• Protein — 137 grams
  • 500 grams of salmon: 1,180 calories, 93 grams of protein
  • Five eggs: 350 calories, 30 grams of protein
  • Bone broth: 81 calories, 19 grams of protein
  • 50 grams of butter: 372 calories

Post-Workout

• Whey protein shake: 226 calories, 92 grams of protein
• Steak: 1,164 calories, 96 grams of protein 
• Three eggs: 210 calories, 18 grams of protein 
• 50 grams of butter: 372 calories 

Evening Snack

• Bone broth
• 450 grams of Greek yogurt — 418 calories, 41 grams of protein 

Total Calories & Protein

• Calories: 8,454
• Protein: 616 grams

More Strongman Content

• How Tom Stoltman Eats 11,000 Calories a Day While Traveling
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Featured image: @eddiehallwsm on Instagram

The post Eddie Hall’s 8,000-Calorie Carnivore Diet, Explained appeared first on BarBend.

Heath was recently at the TYB by Yasir Khan gym in Dubai, UAE, where he shared his favorite training tips for getting big arms with definition.

Phil Heath’s Arm Day Exercises

• Cable straight bar triceps pushdown
• EZ bar cable curl
• Machine triceps extension
• Machine preacher curl
• Machine alternating triceps extension

[Related: The 8 Worst Exercises for Strength, From the “Impractical” to the “Stupid”]

Note: The number of sets and reps was not provided for Heath’s arm workout. 

Cable Straight Bar Triceps Pushdown 

Heath uses machine instructions as a reference for pushdown form. “Why not try to do it just like how this says? These machines were made with good biomechanics,” Heath informed.

“Stand up straight, lower, back tight, chest up,” Heath cues. There’s no leaning over the handle with the elbows flared out, as it involves more chest and front delts. However, he doesn’t criticize those who do.

Heath grips the ends of the short bar shoulder width apart and flexes his arms to 90 degrees. He presses down, squeezes, and repeats using an even, controlled tempo. 

EZ Bar Cable Biceps Curl & Machine Triceps Extension

Heath’s first biceps trick is a curved bar cable curl with his hands fully open for better control and biceps contractions. 

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Heath closed his grip and performed isometric holds. He paused for five seconds at the top, lowered the weight for five seconds. After strict reps, he broke form and lifted with a faster tempo to finish the set. There were only two sets shown.

Heath’s Three T’s For Big, Detailed Arms

Heath is a proponent of controlled reps, often expressing his distaste for wild technique. He doesn’t believe that quality muscle results from good genetics or drugs. Rather, he believes in the three T’s: 

• Technique
• Time under tension
• Tempo

Try to do it more strict. Over time…you get that real muscle.

Heath implemented seated triceps extensions to vary the angle and emphasize the long head of the triceps. He lifted the elbows to chest height and pressed forward using a neutral grip (palms in). 

Machine Seated Preacher Curl & Alternating Triceps Extension

Heath avoids hunching over orand swinging the weight during preacher curls. Heath stays nearly upright with his arms at a slight angle, not flat against the machine padding. Heath attributes his healthy joints and tendons to his smarter training methods.

You don’t want that tension on the tendon.

Heath finished his routine with alternating triceps extensions — a pushdown variation. He locked his elbows back against the padding laterally away from his sides then gripped the vertical handles and pressed straight down to contract his triceps. He reversed the motion and repeated reps. 

Maximizing Stretch and Tension 

Heath is a genetic anomaly and may get away with using less exercise variety. To maximize triceps growth, it’s recommended to include extensions with the arms held overhead, which Heath didn’t incorporate in this workout. 

Anatomically, overhead extensions are the only way to fully stretch the triceps long head due to its shoulder attachment. Overhead extensions have been shown to produce 40 percent more muscle growth than cable pushdowns performed with the arms neutral. (1) This suggests that the stretch is essential to muscle gains. Emerging research has shown significantly more muscle growth by loading muscles in the lengthened position. (2)(3)

References

1. Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2023). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European journal of sport science, 23(7), 1240–1250. https://doi.org/10.1080/17461391.2022.2100279
2. Zabaleta-Korta A, Fernández-Peña E, Torres-Unda J, Francés M, Zubillaga A, Santos-Concejero J. Regional Hypertrophy: The Effect of Exercises at Long and Short Muscle Lengths in Recreationally Trained Women. J Hum Kinet. 2023 Jul 15;87:259-270. doi: 10.5114/jhk/163561. PMID: 37559762; PMCID: PMC10407320.
3. Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., Diniz, R. C. R., & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sport science, 22(8), 1250–1260. https://doi.org/10.1080/17461391.2021.1927199

Featured image: @philheath on Instagram

The post 7x Mr. Olympia Phil Heath Uses the “Three T’s” For Bigger Arms appeared first on BarBend.